5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds for time of:
7 Clean & jerks, 135#/95#
14 Toes to bar
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
AMRAP 20 Minutes:
Row 500m
50′ Handstand walk
*Sub 8 Wall walks/round. Scale reps/distance as needed.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
5 Rounds for time of:
10 Hang power cleans
10 Burpee box jumps
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
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Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
5 Rounds for time of:
5 Tire flips
150′ Sled push
5 Muscle ups
*Rest 5 minutes between rounds. Record total time to finish, being sure to record tire flipped, weight of sled, and bar or ring MUs.
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Tabata style, 20 seconds on, 10 off x 8 sets of each movement:
Sit-ups
Rows (for calories)
Double unders
Burpees
*Complete all sets of one movement before moving on to next.
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
AMRAP 12 minutes:
10 Pull-ups
16 Walking lunge steps
Run to fence and back
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time (25 min cap)
-200m Farmer’s carry (single arm, both partners same time)
-50 Box jumps
-100 DB push presses, single arm
-10 Rope climbs
-200 Double unders
-10 Wall climbs
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises
*Rx+ Toes to bar.
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
Snatch warm up and skill w/ PVC
14MIN TIME CAP
15 Burpees Over Concept 2 Erg (CAN step over)
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch
*Rx+ 40/30 Cal rows & no step overs.